Pages Navigation Menu
Categories Navigation Menu

The 12 Best Upper Ab Exercises; Miracle-Gro To Annihilate Your Rectus Abdominis & Cultivate A Six-Pack That Pops

Posted by on Jul 12, 2013 in Abs, Exercise Lists, Featured Article, Fitness Lists, Muscle It UP | 7 comments

 

Upper Abs Exercise 7: Bicycle Crunches

tumblr_m29p9poOvw1qjc4eo

How to:
  • Lie flat on the floor with your legs in tabletop position and your hands behind your head.
  • Extend your right leg out as far as possible and simultaneously crunch your right elbow across into your left knee. Squeeze for 1 second.
  • Kick your left leg out, bring your right knee into tabletop, and crunch your left elbow across into your right knee. Squeeze 1 second.
  • Continue to alternate back-to-back without pausing.

 

Video:

 

Upper Abs Exercise 8: Overhead Decline Weighted Sit-Ups

Upper Abs Exercise 8: Overhead Decline Weighted Sit-Ups

How to:
  • Lie on a decline bench and hold a medicine ball or dumbbell out in front of your chest; if it’s too heavy at first, use just your arms.
  • Contract your abs, raise your torso, and push the ball upwards as far as possible; keep your arms as straight as possible throughout.
  • Return down slowly to the bottom so that your upper back touches the bench and your abs fully extend.
  • Increase the weight of the ball/dumbbell to up the difficulty.

Video:

 

Upper Abs Exercise 9: Ab Wheel Rollouts

How to:
  • Sit on your knees and hold an ab roller out in front of your torso.
  • Brace your core, draw your shoulders back, and maintain a flat back.
  • With your abs tight, slowly push the roller forward as far as possible without allowing your lower back to droop.
  • Hold for .5s, contract your core and lats, and powerfully pull the roller back in to starting position.
  • To increase the difficulty push the roller out further.

 

Video:




Page: 1 | 2 | 3 | 4

 

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

Pages: 1 2 3 4

  • Myron Gains

    No such thing as upper and lower ab workouts. That’s ridiculous.

    • Nagrom.Sille

      Are you some sort of expert then cause if you are make up your own website and post the link.

      • Jeff elridge

        Shortsighted chump know-it-all….
        what’s the matter? Steroids causing you not to think straight?

        • jeff elridge

          I apologize, that was toward myron

    • https://www.leanit-up.com/ Bryan DiSanto

      Sure it’s all one long muscle, but that’s not true whatsoever. Try any “lower ab” exercise — do it correctly and you’ll find your lower ab muscles, pelvic muscles, lower obliques, etc. all working to a MUCH higher degree than the muscles in the upper half of your abs.

      Why do you think a “six-pack” looks the way it does? There are individual muscle silos within the larger group. They absolutely can and will grow differently depending on your training.

      Certain exercises (e.g. bicycle crunches, planks) activate the entire area. Other moves specialize in one specific chunk (e.g. cable crunches primarily hit the upper abs).

      It’s an easy framework to segment the core and work it evenly.

  • Kelly Marjamaa
  • http://obatkeputihanonline.com/ ayu febriana

    having six pack abs is a dream for cara alami mengobati keputihan yang gatal

Signup For Lean It UP's Mailing List
Upgrade Your Body With The Hottest Workout Plans, Recipes, Nutritional Analysis, & More As It Comes In
Never display this again